Overview

• Specialists say the time of day generally does not matter for magnesium, though a pre‑bed dose may plausibly ease nighttime cramps and supplements taken away from high‑phytate meals can aid absorption during deficiency treatment.
• New consumer reporting cites a large German cohort showing nearly one in seven people are deficient and more than one third have suboptimal levels, with risk highest in older adults, especially women over 60.
• Diarrhea is the most common side effect near or above 250 mg per day and Germany’s risk assessors advise capping over‑the‑counter daily amounts at 250 mg, while toxic blood levels are unlikely without severe kidney disease or extreme intake.
• Tingling is not a typical sign of oral overuse; a noted case involved intravenous magnesium triggering low calcium and paresthesias, whereas routine supplementation in healthy people is far more likely to cause reversible diarrhea.
• Food can cover needs through magnesium‑rich choices, including several fruits alongside nuts, seeds, legumes and greens, and the DGE recommends about 350 mg daily for men and 300 mg for women, with added risk from stress, heavy sweating, alcohol, smoking and some medications.